How should I start a running plan? I had shin splints before, which complicates things?
I started running in May and everyone said to start off slow, so I thought I did and I ran 1 mile for a week (only 5 days) and the next week I went up to 1.5 miles
That’s when I got my shin splints again (I had had shin splints around March, rested, and started running again in May). I really want to run because I want to stay fit and I am not paying a hundred something bucks for a health club membership (I’m in high school and have no money..); I normally swim but that’s only during the school swim season, right now i have no access to a lap pool.
What should I do to start running while avoiding shin splints? I thought I started off slow enough. Also yes I have proper running shoes, and unfortunately I run on pavement but I can’t go to any trails because there are none nearby :(
please help me come up with a plan and maybe some tips (that I don’t know about) for starting a running plan and avoiding shin splints!
oh also sometimes my knee hurts. Am I doing something wrong?
Tagged with: health club membership • lap pool • money • pavement • running shoes • shin splints
Filed under: Health Club Memberships
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Stretching your calves and icing your shins should help. Also running slower. You don’t give enough information about your knee, could be you just need to get used to running. I would try running a half hour, taking walking breaks as needed, 4 days a week.
1. Get good running shoes from a place that can help you pick out the right ones for you…a running store, not your local Wal Mart.
2. Replace your running shoes every 300 miles.
2. Stretch before and after running; take breaks and stretch during runs. Stretch throughout the day. Stretch a lot.
3. Cross train. Mix in biking, swimming, weights, yoga, etc. so you’re not just hammering the same muscles and joints and so you’re conditioning the rest of your body to take on more of the work of running.
4. Run on soft surfaces when you can. Grass like in a park is great; ditto for a modern "rubber" high school track. Asphalt’s more forgiving than concrete.
5. Vary the speed, distance and intensity of your runs.
6. Vary your routes. Most roads and sidewalks are at slight angles; running the same route repeatedly on an uneven surface can add to knee and ankle problems.
7. Hydrate. Your body will perform better and recover better if it’s getting lots of water.
8. Be patient. shin splints will pass, but not overnight.